Iigrama ezityebileyo -Ufanele ukuba Utye kangakanani amafutha ngosuku?

Umxholo

• Yintoni amanqatha?
• Imisebenzi kunye nezibonelelo zamafutha
• Iindidi ezahlukeneyo zamafutha
• Amanqatha amaninzi
• Amafutha ePolyunsaturated
• Amafutha agcweleyo
• Amafutha adlulayo
• Ngakanani amanqatha asempilweni ukuba awadle ngemini?
• Ukutya okunamafutha asezantsi
• Amafutha aphezulu, i-carb ephantsi okanye ukutya kwe-Ketogenic
• Ukutya okuphakathi kweMeditera
• Ukutya okuphezulu kumanqatha asempilweni
• Amanqatha amaninzi
• Amafutha ePolyunsaturated
• Amafutha agcweleyo
• Umgca wezantsi

Amafutha yinxalenye ebalulekileyo yokutya kwakho, kodwa ukuqonda ukuba ungatya kangakanani kunokudida.

Kule minyaka ingama-50 idlulileyo, uninzi lwabantu lusukile kumanqatha aphakathi ukuya kukutya okunamafutha asezantsi, ngokusekwe kwizindululo ezivela kwimibutho yezempilo.

Nangona kunjalo, ukupapashwa akusachazi umda ophezulu wokuba ungakanani amafutha omele uwasebenzise.

Eli nqaku lithatha inkangeleko eneenkcukacha kwiindidi zamanqatha kwaye linika iingcebiso malunga nokuba ungatya kangakanani ngosuku.

Yintoni amanqatha?

Kunye neeproteni kunye ne-carbs, amafutha yenye yeemacronutrients ezintathu kwisidlo sakho.

Usebenzisa amanqatha ngohlobo lwe-triglycerides. Imolekyuli ye-triglyceride inezinto ezintathu ezinamafutha acid ancamathele kumqolo we-glycerol. Iiasidi ezinamafutha ziqulathe imixokelelwane yeekhabhon kunye neehydrogens.

Enye indlela yokuhlela amafutha bubude beetyathanga zekhabhoni:

• i-chain-short chain fatty acids: zingaphantsi kweekhabhoni ezi-6
• i-acids chain-fatty acids: 6-12 iikhabhon
• i-chain-fat chain chain: 13–21 iikhabhoni
• I-acids chain-long fatty acids: 22 okanye ngaphezulu iikhabhoni

Uninzi lwamafutha owatyayo zii-fatty chain fatty acids. I-fatty-chain fatty acids iveliswa ikakhulu xa iibhaktheriya zivundisa ifayibha enyibilikayo kwikholoni yakho, nangona amanqatha obisi anexabiso elincinci.

Amanqatha amade kunye neetoni ezinde kakhulu zifakwa kwigazi kwaye zikhutshelwa kwiiseli zomzimba njengoko kufuneka. Nangona kunjalo, isibindi sithatha amafutha amxokelelwane omfutshane kunye naphakathi kwaye siwagcine njengamandla.

Isishwankathelo: Amafutha yenye yeemacronutrients ezintathu. Umzimba
ibafunxa ekutyeni kwaye ibasebenzisele amandla kunye neminye imisebenzi.

Imisebenzi kunye nezibonelelo zamafutha

Amafutha enza imisebenzi eliqela kwaye abonelela ngezibonelelo ezininzi zempilo:

• Amandla: Amafutha ngumthombo obalaseleyo wamandla. Inika iikhalori ezili-9 ngegrama nganye, ngelixa iiprotheyini kunye nee-carbs nganye zibonelela ngeekhalori ezi-4 kwigram nganye.
• Umgaqo wehormone kunye nofuzo: Amafutha alawula ukuveliswa kwehomoni yokuzala kunye ne-steroid, kunye nemfuza ebandakanyekayo ekukhuleni nakwimetabolism (,).
• Umsebenzi weBongo: Ukutya ngokwaneleyo amanqatha kubalulekile kwimpilo yengqondo, kubandakanya imood (,).
• Ukufunxa iivithamini ezinyibilikayo ezityebileyo: Iivithamini A, D, E kunye no-K kufuneka zityiwe ngamanqatha ukuze zifunxwe ngokufanelekileyo.
• Incasa kunye nokuzala: Ukongeza amafutha kukutya kubenza babe tastier kwaye bazalise ngakumbi.

Amafutha agcinwe ngaphakathi emzimbeni wakho ayanceda:

• qinisa amalungu akho
• kukufudumeze
• Nika amandla onokuwasebenzisa kwimeko yokusilela kweekhalori

Isishwankathelo: Amafutha abonelela ngezibonelelo ezininzi zomzimba wakho, kubandakanya
usebenza njengomthombo wamandla, ulawula iihomoni kunye nofuzo, ukugcina impilo yengqondo, kunye nokwenza ukutya kungcamle ngakumbi kwaye kunelise.

Iindidi ezahlukeneyo zamafutha

Ii-acid ezinamafutha zihlelwe ngokwenani leebhondi eziphindwe kabini phakathi kweekhabhoni kulwakhiwo lwazo.

Amanqatha amaninzi

IiMonounsaturated fatty acids (MUFAs) zinebhondi enye ephindwe kabini kwimixokelelwane yazo yekhabhoni.

Imithombo yokutya ye-MUFA ihlala ingamanzi kubushushu begumbi kwaye izinzile ngokufanelekileyo ngeenjongo zokupheka.

Eyona MUFA ixhaphakileyo yi-oleic acid, eneoyile yomnquma enexabiso eliphezulu.

Amafutha e-Monounsaturated adityaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko wezifo ezinzulu ezinjengesifo sentliziyo kunye neswekile (,,).

Olunye uphononongo lwezifundo ezilawulwayo ezingama-24 zifumene ukutya okuphezulu kumanqatha e-monounsaturated kukhokelela ekunciphiseni iswekile yegazi, i-triglycerides, ubunzima kunye noxinzelelo lwegazi, xa kuthelekiswa nokutya okuphezulu kwe-carb. Ukutya okunamafutha aphezulu okutya okunamafutha kukonyuse amanqanaba e-cholesterol ye-HDL (elungileyo) ().

Ii-MUFA zinokunyusa iimvakalelo zokugcwala okukhokelela ekunciphiseni ukutya kweekhalori.

Kwisifundo esinye, abantu baziva begcwele kwaye bethatha iikhalori ezimbalwa kwiiyure ezingama-24 ezilandelayo emva kokutya isonka ecaleni kweoyile etyebile kwi-oleic acid, xa kuthelekiswa nesonka esiqulathe ngaphantsi ().

Amafutha ePolyunsaturated

I-Polyunsaturated fatty acids (i-PUFAs) iqulethe iibhondi ezimbini okanye ngaphezulu.

Bangakwazi ukwahlulwa babe ngamaqela ngokuxhomekeke kwindawo iibhondi kabini. Oku kubandakanya i-omega-3s kunye ne-omega-6s.

Ezi zibophelelo zibini zenza ii-PUFA ziguquguquke kwaye zihlaziye kunamafutha apheleleyo.

Kwelinye icala, bakwathambekele ngakumbi ekonakaleni nasekuphupheni.

Izifundo zifumene ukuba i-omega-3 ye-chain yexesha elide inezibonelelo zokudumba, isifo sentliziyo, isifo seswekile, uxinzelelo kunye nezinye iimeko zempilo (,,,).

Nangona ufuna amafutha omega-6, anokufaka igalelo kukukrala okungapheliyo ukuba utya kakhulu, ngakumbi ukuba ukutya kwe-omega-3 PUFA kuphantsi (,,).

Amafutha e-Omega-6 aqheleke kakhulu kwizidlo zangoku. Kwelinye icala, amafutha omega-3 ahlala esetyenziswa ngexabiso elincinci kakhulu.

Ngokucacileyo, abaphandi baxela ukuba ukutya kwendalo kwabantu kubonelela ngomlinganiso we-omega-6 ukuya kwi-omega-3 amafutha phakathi kwe-1-to-1 kunye ne-4-to-1.

Ngokwahlukileyo, kuqikelelwa ukuba uninzi lwabantu ngoku lusebenzisa la mafutha kwi-15-17: 1 ratio (,).

Amafutha agcweleyo

I-fatty acids acids (i-SFAs) ayinayo imixokelelwane ephindwe kabini kwimixokelelwane yazo yekhabhoni, ke kuthiwa ii-carbons "zigcwele" nge-hydrogen.

Bazinzile kakhulu kumaqondo obushushu aphezulu kwaye kunqabile ukuba bonakaliswe ngexesha lokupheka kunamafutha e-polyunsaturated.

Ukutya kwe-SFA kunokuphakamisa amanqanaba e-cholesterol e-LDL (amabi) kwabanye abantu, nangona oku kuxhomekeke kwinxalenye yee-acid ezithile ezisetyenzisiweyo. Kufuneka kuqatshelwe ukuba i-HDL (elungileyo) ye-cholesterol ihlala inyuka nayo ().

Ngokubanzi, uphando lubonisa ukuba ukusetyenziswa kwe-SFA kunempembelelo yokungathathi hlangothi kwimpilo kwaye akubonakali kubangela okanye kufaka isandla kwisifo senhliziyo (,,).

Ngapha koko, okunye ukutya okuphezulu kunamafutha agcweleyo kunokuba luncedo kwimpilo yomzimba.

Umzekelo, uphononongo lubonisa ukuba i-triglycerides ye-chain-chain kwioyile yekhokhonathi kunye neoyile yesundu inokunyusa izinga lokunciphisa umzimba kunye nokunciphisa ukutya kwekhalori (,).

I-American Heart Association icebisa ukuba kuphela i-5-6% yokutya kwakho amanqatha kufuneka kugcwaliswe. Ngamanye amagama, ukuba utya ukutya okunama-calories angama-2 000 ngosuku, kuya kufuneka utye malunga ne-13 yeegramu ezigcweleyo ngosuku (24).

Amafutha adlulayo

Kwimolekyuli ehambisa amafutha, ii-hydrogens zibekwe zijikile kwelinye icala kunokuba zihlangane ecaleni.

Amanani amancinci amafutha atshintshayo ayenzeka ngokwendalo kubisi nakwezinye ukutya kwezilwanyana. Nangona kunjalo, akukho nto iyindalo malunga namafutha asetyenzisiweyo asetyenzisiweyo kukutya okusetyenzisiweyo.

La mafutha e-trans aveliswa ngokongeza i-hydrogen kumafutha angasetyenziswanga ukwenza imveliso esebenza ngakumbi njengamafutha agcweleyo. Iilebheli zezithako zihlala zidwelisa njengamafutha "ngokuyinxalenye ye-hydrogenated".

Ukusetyenziswa kwamafutha okuhambisa kunokukhokelela kwinani leengxaki zempilo. Amafutha e-Artificial transaction axhumene nokudumba, utshintsho lwe-cholesterol olungenampilo, ukungasebenzi kakuhle kwemithambo, ukunganyangeki kwe-insulin, kunye nokutyeba okungaphezulu kwesisu (,,,,).

Uphando luye lwadibanisa ukutya kwamafutha kunye nomngcipheko ophezulu wesifo senhliziyo ().

Amafutha eTrans ahlala efumaneka kwimargarine nakwezinye izinto ezisasazwayo. Abavelisi bokutya ngamanye amaxesha bayazongeza kwiimveliso ezihlanganisiweyo, ezinje ngabaqhekezi, ukunceda ukwandisa ubomi beshelufu.

Isishwankathelo: Amafutha aqokelelwe ngenani leebhondi kwikhabhoni
amatyathanga. Ngaphandle kwamafutha e-trans, uninzi lwamafutha luncedo okanye aluthathi cala kwimpilo. Nangona kunjalo, i-omega-6 ephezulu ukuya kwi-omega-3 ratio inokubangela iingxaki.

Ngakanani amanqatha asempilweni ukuba awadle ngemini?

Inani elifanelekileyo lokutya liya kuxhomekeka kwiimfuno zakho zekhalori zokunciphisa umzimba okanye ukugcinwa. Kuya kusekelwa kwindlela yakho yokutya kunye nokutya.

Ungayisebenzisa le ikhalityhuleyitha ukumisela ikhalori yakho ukuze unciphise umzimba okanye ugcine ubunzima bakho, obaziwa ngokuba yinjongo yakho yekhalori yemihla ngemihla.

Ukutya okunamafutha asezantsi

Ukutya okunamafutha asezantsi okusemgangathweni kuqulethe malunga ne-30% -okanye ngaphantsi-kweekhalori zayo kumanqatha ().

Nayi imizekelo embalwa yokuphakanyiswa kwamanqatha emihla ngemihla kukutya okunamafutha asezantsi, ngokusekwe kwiinjongo ezahlukeneyo zekhalori:

• Iikhalori ezili-1,500: malunga ne-50 gram yamafutha ngosuku
• Iikhalori ezingama-2,000: malunga nama-67 amagremu amafutha ngosuku
• Iikhalori ezingama-2 500: malunga ne-83 gram yamafutha ngosuku

Izifundo zibonisa ukutya okunamafutha aphezulu, njenge-carb ephantsi kunye nokutya kweMedithera, zibonelela ngezibonelelo ezininzi zempilo kwaye kunokuba lukhetho olungcono kunokutya okuncinci kwamafutha kwabanye abantu.

Amafutha aphezulu, i-carb ephantsi okanye ukutya kwe-Ketogenic

Ukutya kwe ketogenic:

• kunciphisa ii-carbs
• ibonelela ngesixa esilinganiselweyo seprotein
• iphezulu kakhulu kumanqatha

Ipesenti yeekhalori ezisuka kumanqatha ziya kuxhomekeka ekubeni iphantsi kangakanani i-carb intake, kodwa iya kuba malunga ne-75% yeekhalori (,,).

Nayi imizekelo embalwa yokuphakanyiswa kwemihla ngemihla ye-fat carb okanye i-ketogenic diet, ngokusekelwe kwiinjongo ezahlukeneyo zekhalori:

• Iikhalori ezili-1,500: malunga nama-83-125 amagremu amafutha ngosuku.
• Iikhalori ezingama-2,000: malunga ne-111-167 gram yamafutha ngosuku.
• Iikhalori ezingama-2 500: malunga ne-139-208 gram yamafutha ngosuku.

Ukutya okuphakathi kweMeditera

Ukutya kweMeditera kubandakanya iintlobo ezahlukeneyo zokutya kwezilwanyana kunye nezilwanyana ezinje:

• intlanzi
• inyama
• amaqanda
• yobisi
• ioli yeoli yomnquma eyongezelelweyo
• iziqhamo
• imifuno
• iimbotyi
• amazimba

Ngokwesiqhelo ibonelela nge-35-40% yeekhalori ezivela kumanqatha, kubandakanya amanqatha amaninzi e-monounsaturated kwi-oyile ye-olive.

Nayi imizekelo embalwa yokutya okucetyiswayo kwemihla ngemihla kokutya kweMeditera, ngokusekwe kwiinjongo ezahlukeneyo zekhalori:

• Iikhalori ezili-1,500: malunga nama-58-67 amagremu amafutha ngosuku
• Iikhalori ezingama-2,000: malunga nama-78–89 amagremu amafutha ngosuku
• Iikhalori ezingama-2 500: malunga nama-97-111 amagremu enqatha ngosuku

Isishwankathelo: Amanqatha amaninzi owadlayo ngosuku kufuneka asekwe kuhlobo lokutya olilandelayo kunye neemfuno zakho zekhalori zokunciphisa umzimba okanye ukugcinwa.

Ukutya okuphezulu kumanqatha asempilweni

Kungakhathaliseki uhlobo lokutya olulandelayo, kubalulekile ukufumana ibhalansi yeentlobo ezahlukeneyo zamafutha asempilweni yonke imihla.

Ngethamsanqa, ukutya okuninzi okumnandi kunokubonelela ngamafutha owafunayo.

Ngelixa ukutya okuninzi kuqulethe umxube wamafutha ahlukeneyo, okunye kuphezulu ngokukodwa kwiintlobo ezithile.

Apha ngezantsi yimizekelo yokutya okutyebileyo kwiindidi ezahlukeneyo zamafutha asempilweni.

Amanqatha amaninzi

Amafutha aseMonounsaturated afumaneka kuninzi lwezityalo nezilwanyana zokutya, kodwa okunye ukutya kutyebe kakhulu kuzo.

Oku kubandakanya:

• i-oyile ye-olivu
• yeminquma
• amandongomane emacadamia
• iiamangile
• pecans
• hazelnuts
• iipistachios
• amandongomane
• iavokhado
• inyama yehagu
• inyama yenkomo

Zonke ezi zinto zokutya zinamafutha omega-6 polyunsaturated.

Amafutha ePolyunsaturated

Amafutha e-Omega-6 akhona kuninzi lokutya kwezilwanyana kunye nezilwanyana, kubandakanya nezo zikhankanywe apha ngasentla.

Nangona kunjalo, ukufumana amafutha omega-3 aneleyo kuthatha umsebenzi omncinci.

Ukutya okunotye kwi-omega-3s kubandakanya:

• islamoni
• isardadi
• ukufukama
• imackerel
• iiankile
• iimbwe zechai
• iimbewu zeflax
• iminqwazi

Kubalulekile ukuba uqaphele ukuba ukutya kwezityalo, njengeflakisi, kune-alpha-linolenic acid (ALA). Oku kunokuguqula i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), enokuba nezibonelelo zempilo.

Nangona kunjalo, inqanaba lokuguqulwa kwe-ALA ukuya kwi-omega-3s EPA kunye ne-DHA alilunganga ().

Amafutha agcweleyo

Ukutya okunempilo okunamafutha amaninzi kubandakanya:

• ioyile yekhokhonathi
• ioli yesundu
• Ubisi lobisi olupheleleyo, njenge yogurt enamafutha apheleleyo
• itshizi yemascarpone
• I-cheddar ushizi
• inyama yegusha

Isishwankathelo: Khetha iintlobo ezahlukeneyo zokutya okunempilo okubonelela ngamafutha
Ngamaqela ahlukeneyo mihla le, ngakumbi i-omega-3 fat.

Umgca wezantsi

Amafutha asebenza ngemisebenzi ebalulekileyo, kunye nokwenza ukutya kungcamle ngcono kwaye kukunceda uzive wanelisekile.

Ngethamsanqa, uluhlu olukhulu lokutya okunamafutha oluthathelwa ingqalelo lusempilweni.

Ukutya izixa ezifanelekileyo kunye neendidi ezifanelekileyo zamafutha kunokuhamba indlela ende ekunciphiseni umngcipheko wesifo kunye nokwenza ngcono impilo yakho yonke.